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    More Experienced than a Senior decu68's Avatar
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    Decu's Log

    First off, not sure how long I will maintain this but thought I'd keep track of things here instead of commandeering another thread.

    I will be 44 this year and have been working out over 14 years. I don't work out the same due to injuries sustained during martial arts (Taekwondo; > 6 years & Brazilian Jujitsu; < 5 years) that I have had to adapt exercises to. My goals are still bigger, stronger, faster. I want to lift for life.

    I am currently doing the Stronglift 5x5; Madcow; started January 2, 2012. I am also doing a little cardio but not over doing it so as not to take from my recovery.

    I am doing Barbell Front Squats for 2 reasons. Having crushed C5, C6 and C7 vertebra (martial arts) I find having the bar on the rear creates problems both short term and long term. I have tried positioning different, wrapping the bar in towels and have tried some holders; nothing alleviated the problems. I had gotten away from Squats all together and did other exercises but I believe Squats are a must and when I brought them back into my programs I opted on the Front Squat. As well having some knee problems (cartilage) plus had knee surgery (ACL patellar reconstruction 7 years ago; martial arts again), the Front Squat does not put as much pressure on the knee joints.

    I realize I will never lift what I could doing Rear Squats however this is a good fit for me and Front Squats is still a good lift.


    JANUARY 2 - 6, 2012

    DAY 1 - Monday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    5 x 287 Lbs
    1RM = 334.83 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    5 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    5 x 240 Lbs
    1RM = 280 Lbs


    DAY 2 - Tuesday

    Skipping Rope, 1500 revolutions, 20 minutes


    DAY 3 - Wednesday; lighter workout

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL SHOULDER PRESS
    5 x 95 Lbs
    5 x 115 Lbs
    5 x 135 Lbs
    5 x 155 Lbs
    1RM = 180.83 Lbs

    BARBELL DEADLIFTS
    5 x 190 Lbs
    5 x 230 Lbs
    5 x 267 Lbs
    5 x 305 Lbs
    1RM = 355.83 Lbs


    Day 4 - Thursday

    Skipping Rope, 1500 revolutions, 20 minutes


    Day 5 - Friday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    3 x 292 Lbs
    8 x 217 Lbs
    1RM = 321.2 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    3 x 222 Lbs
    8 x 162 Lbs
    1RM = 244.2 Lbs

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    3 x 245 Lbs
    8 x 180 Lbs
    1RM = 269.5 Lbs


    Found too simple but understand it is a deloading phase.
    Last edited by decu68; 01-19-2012 at 04:31 PM.

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